Hey y’all! So since fitness and health is a big part of my life, I thought I would start sharing Wellness Wednesday posts. This week I teamed up with my friend, Macy Conger. Macy has her own fitness brand, Fittest Core, is a certified personal trainer, teaches at Hotbox and City Fit Concierge in Nashville, and is such an amazing woman! Y’all should definitely go give her a shoutout and follow her on Instagram @fittestcore. She currently has a link to a 30 day, no equipment workout guide in her Instagram bio!
As a baseball “wag,” it can be hard to find a place to workout when I’m on the road traveling with my hubby or even when I’m home alone and busy. Because of this, I asked Macy if she could help me come up with a good full body, quick workout for us ladies to do. I wanted to make sure it was something mom’s could squeeze in during nap time, a girlfriend or wife traveling could do at the hotel, yet something that would target most muscle groups. In this blog post I’ll give some tips from Macy with pictures demonstrating the movements!
For this workout, if you have time, definitely try to get a warm up in. If you’re at home this could be a couple round of squat jumps or some jump rope. If you are in an apartment complex or at a hotel that might be walking incline on the treadmill, jogging or doing the elliptical, or 5 minutes on the stairmaster. Just find something that will get your muscles warm and your heart rate started! Macy recommends doing circuits timed instead of by rep. This way you aren’t dreading how many reps you have left, but seeing how many reps you can do in the allotted time. We designed this workout of 5 exercises to be 3 rounds with 30 seconds of rest between each round. For the first round do each exercise for 2 minutes, the second round each exercise for 1 minute, and the last round (your POWER ROUND, as Macy refers to it) for 30 seconds.
Exercise 1: Side Lunges
For this exercise you want to alternate side lunges for the designated amount of time (or reps if you would prefer to do it that way). You want to take a lateral step to the side, keep your head and chest up, and make sure your toes are forward. Macy and I used a 10lb dumbbell to increase difficulty, but you can do this without weight and still feel the burn!
Exercise 2: Jack Planks with Tuck
Here you want to begin in a plank position, make sure your core is strong and your butt isn’t up in the air. Then jump your legs out like you would in a jumping jack and bring them back in. The last part of this movement is the tuck. After completing the jack, jump your feet towards your hands into a tuck position and then back to plank. In this exercise you are really working everything. You’re working your core, legs, and arms!
Exercise 3: Lunge with Kickback
This exercise is primarily targeting your legs and glutes, but will also work your core because it requires balance. You want to begin by doing a reverse lunge and go up from there to a kickback. After the kickback (where you really want to squeeze your glute muscle for optimal toning) return your feet together and repeat on the opposite leg.
Exercise 4: Tricep Dips
You can do these on a bench, a chair, coffee table, or even on the floor. You don’t have to have an incline. You’ll want to place your hands shoulder width apart, and then slowly bend your elbows until they are at about a 90 degree angle. You might feel this exercise in your shoulders as well. If you want to make it a little easier, bend your knees.
Exercise 5: Side Skaters
This is similar to the side lunges we did first, but with these you will bring your opposite leg behind the leg you squatted on. You shouldn’t really be pausing when you do this exercise, this is a good one to get your heart rate up!
This full body workout is one you can do pretty much anywhere and is great for toning! If you want to make some of these exercise more difficult you can add a resistance band. Macy and I will definitely do some more workouts together for Wellness Wednesday! Feel free to reach out with any specific request and/or questions you have! Happy Hump Day 🙂
“Who can find a virtuous wife? For her worth is far above rubies. The heart of her husband safely trusts her; so he will have no lack of gain. She does him good and not evil all the days of her life. She seeks wool and flax, and willingly works with her hands. She is like the merchant ships, she brings her food from afar. She also rises while it is yet night, and provides food for her household, and a portion for her maidservants. She considers a field and buys it; From her profits she plants a vineyard. She girds herself with strength, and strengthens her arms. She perceives that her merchandise is good, and her lamp does not go out by night. She stretches out her hands to the distaff, and her hand holds the spindle. She extends her hand to the poor, yes, she reaches out her hands to the needy. She is not afraid of snow for her household, for all her household is clothed with scarlet. She makes tapestry for herself; her clothing is fine linen and purple. Her husband is known in the gates, when he sits among the elders of the land. She makes linen garments and sells them, and supplies sashes for the merchants. Strength and honor are her clothing; she shall rejoice in time to come. She opens her mouth with wisdom, and on her tongue is the law of kindness. She watches over the ways of her household, and does not eat the bread of idleness. Her children rise up and call her blessed; her husband also, and he praises her: ‘Many daughters have done well, but you excel them all.’ Charm is deceitful and beauty is passing, But a woman who fears the Lord, she shall be praised. Give her of the fruit of her hands, and let her own works praise her in the gates.” Proverbs 31:10-31 NKJV